July 8th, 2020 By King Louie

Three men gathered on another terribly muggy and humid morning to suffer a King Louie led beatdown in the gloom. Here’s what they did:

Mosey around the church

Warmorama:
SSH x 15
Burpees x 5
IST x 10
Burpees x 4
Cotton Picker
Curpees x 3
Windmill x 10
Burpees x 2
Merkins x 10
Burpee x 1
Arm Circles
Michael Phelps

The Thang:

Mosey to bars

Station 1 :

Pull Ups x 5

Dips/Curb Dips x 5/10

Squat Jumps x 10

Repeato

Carry Cinder Blocks to picnic tables, curls, press, extensions on the way

Station 2 :

CB Bulgarian Split Squat x 10 each leg

Bench (incline) Mountain Climbers x 10

Derkins x 10

Repeato

Repeat Station 1
Repeat Station 2

Mosey to steps at newest section of parking lot

Station 3 :

Squat Jump up step, bunny hops to next step, all the way to the top – Repeato 4 times

Step Ups X 10 each leg

Slow, Deep Carolina Dry Docks (over the edge of the steps, chin is to go below the ledge) x 5

Repeato

Arm Circles
Michael Phelps

Repeat Station 3
Repeat Station 2
Repeat Station 3

Carry Cinder Blocks back to their home. Curls, Shoulder Press, Extensions, and Curl to Press on the way.

Repeat Station 1

Mary:
Mason Twist x 10
(at pull up bar) Toes to bar x 5 (or straight leg lifts if you can’t)
Freddy Mercury x 10
(at pull up bar) Straight Leg Raise x 10 (or knee raises if you can’t)
Pretzel Crunch x 5 each side
(at pull up bar) Knee Raises x 10
Homer to Marge + Mr Burns Medley
Plank ~10s

Iron Fist

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